Are you doing everything you can to boost your testosterone naturally, or could one simple mistake be holding you back?

In this episode, you'll discover four science-backed strategies that may help increase testosterone, improve energy levels, support erectile function, and enhance overall men's health. You'll learn why certain exercises are more effective than others and uncover a surprising factor that could significantly impact your results. The best part is that these approaches are simple, practical, and easy to start this week.

Tune in to hear the full testosterone-boosting protocol and find out how small changes could lead to big improvements in your health and confidence.

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Key Takeaways

• Testosterone naturally declines with age.
• Squats activate major muscle groups.
• Compound exercises support testosterone production.
• Hip hinges strengthen the posterior chain.
• Walking helps lower cortisol levels.
• Lower cortisol supports healthy testosterone.
• Aim for 7,000 steps daily.
• Morning workouts may increase testosterone response.
• Resistance training works best consistently.
• Better energy can appear within weeks.
• Libido and erections may improve over time.
• Long-term consistency produces lasting results.

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Resources mentioned:

• Modern Man Crib
• Mediterranean Diet
• Good Morning Wood Smoothie
• Renew with Dr. Anne

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Curious about how you can boost your bedroom game and build lasting confidence? Check out the course at getwoodnow.com and start your journey to feeling like yourself again!

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If you enjoyed this episode and want to learn more and get more tips, subscribe to The Modern Man newsletter for exclusive content delivered straight to your inbox! https://dranne.co/themodernman

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For all links and resources mentioned on the show and where to subscribe to the podcast, please visit https://truongrehab.com/natural-testosterone-booster

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Want to regain control of your sex life? It’s time to reverse the effects of ED on your life. Join the Modern Man Club and embark on your journey to complete recovery and community.

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Reveal the FREE treatment most men ignore that solves thousands of erectile dysfunction cases every year, plus the 5 biggest mistakes you must avoid if you want to say goodbye to your ED. Uncover it all in my free eBook, available to download now.

https://dranne.co/ebook

Hello, there Modern Man. On today's episode, I'm going to

tell you today four things that you can do right now that will

naturally boost your testosterone, starting this

week. And the fourth thing, you're going to be very

surprised at the end until you hear. That the one alone that

can change everything for you.

This podcast is for you, the Modern Man. I'm Dr Anne Truong,

your host. I'm an intimate health medical doctor and best

selling author of the book, Erectile Dysfunction Fix. I'll

do a deep dive into sexual health and performance and how

it affects men of all ages and backgrounds. So let's get

started, and be sure to visit my website at

sexualhealthformenpodcast.com for more information and

resources from the show. See you on the inside.

I'm Dr. Anne Truong. I'm a sexual health specialist for the

last 26 years, I've treated over 7000 men with ED. Here's what's

happening in your body right now: after the age of 30,

testosterone drop one to 2% every single year. By the time

you're 50 or 60, you can be at least 30% to 40% lower than you

were in your prime. Now, what does that feel like? Low energy,

weight gain, and also loss of muscle, belly fat, and also

chest fat as well. Brain fog, weaker erection, lower libido.

Sound familiar? Now, most doctors will hand you over a

prescription, a pill, an injection, and I understand why,

because those things do work. But there's a natural path that

is proven by science, and it starts with something most men

are completely ignoring. Not all exercises are equal when it

comes to testosterone, most men are doing it the wrong kind. And

today I'm going to show you exactly what to do instead. Four

things starting right now. So listen carefully, Modern Man.

So think of testosterone like a factory. That factory needs a

reason to run at full capacity, right? So if you go for a walk

around the block, the factory says "We're fine, we no need to

ramp up." But when you challenge your large muscle group, like

your legs, your buttock, your back, and your core, the factory

gets a very different signal. It says "We need more testosterone,

we need more drug hormone, fire everything up." So this is

compound resistant training, and the research is very clear.

There was a study that was published in the Journal of

Strength and Conditioning, research showed that men who

perform compound resistant exercises had significantly

higher testosterone level than men who does cardio alone. So it

is like your muscle, you go to the gym and you do bicep curls,

and when you do biceps curls, it stretches the muscle. The body

try to repair that muscle by adding more cells, and that is

how the muscle becomes bigger and stronger. Well, same thing

happened when you challenge your large muscle group. Those are

the large buttock muscle, the leg muscle, the ab muscle. Your

body repairs, your body rebuilds, and produce more

testosterone in the process. So, let me walk you through exactly

what to do. You ready? Here we go, guys.

So, number one, body weight squat. Yes, this is the king of

all testosterone-producing movement. Why is this the king

of testosterone-producing movement? Because it activates

large muscle groups all at once in just one exercise. Your

quadriceps, your hamstring, your glutes, your core, all working

together. That is the signal your testosterone factory needs.

Here's how to do it correctly. Stand with your feet shoulder

width apart, hold toes pointed outward, lower yourself down

like you're sitting on a chair. Go until thighs are parallel to

the floor, almost like 90 degrees, or as close as you can,

then push back through your heels. Now, here's the key to do

slow it down, three seconds lowering, pause,

and then two seconds back up. That control tension is what

triggers the hormone response. Your prescription, three sets of

10 to 15 reps, three times per week. That's it. Just squat

about 90 degrees, and you just need three set of 10 to 15 reps.

That's it. All right, ready for number two?

Number two is the hip hinge. The squat that works in the front of

your leg, and this hinge works the back, the hamstring, the

glutes, and your lower back. So, together they activate nearly

every big muscle around your waist. And that combination is

the most powerful testosterone signal you can send. Here's how

to do it. Stand tall, soft bend your knees, and then now push

your hip back like someone that has a rope around your waist and

pull you backward. Keep your back straight, feel the stretch

in the back of your legs, and drive your hip forward to stand

back up again. This is the one rep, so it's a simple movement,

but do not let that fool you. The Romanian deadlift, that is

the name, is one of the most steady exercises for

testosterone response in men over 50. Your prescription:

three sets of 10 to 12 reps. Do this the same day as your squat,

same session, they are partners.

Now, number three: walking, But with a target. I know what

you're thinking, "Walking?That's nothing." But here's what

nobody's telling you about walking and testosterone.

Walking at a moderate pace for 30 to 45 minutes lower cortisol,

which is a stress hormone that suppresses testosterone, but it

also suppresses erection as well. So when cortisol goes

down, testosterone goes up. You see the seesaw? So this is why

walking is important, but the target matters. Research shows

that men who hit 7,000 steps a day have more testosterone level

than men who do not. So, not 10,000 not 15,000 but just only

7,000 So, this is your prescription: 7,000 steps a day,

every day. You'll be amazed how many steps you can add in the

day. For instance, parking farther away, picking the

stairs, a short walk after dinner - it all adds up. And

moderate exercise just means that when you're walking, you

want to walk at a pace where it's hard for you to count up to

10, but you can still talk.

Okay, Modern Man. If you're struggling with weak erection,

low energy, the food you eat could be the big part of the

problem. One of the best research pathways to boost

circulation, support healthy testosterone and improve sexual

performance is the Mediterranean diet. It's packed with food that

open up your blood vessel, lower inflammation, and fuel your

hormone, naturally. I've seen men notice real improvement in

both energy and erection within weeks when they shift to this

style of eating. So check out the Mediterranean diet link

right here below, and get that as soon as you can. Stronger

testosterone and better erection.

Now, before I give you the fourth thing, the one thing

that's going to surprise you, I will tell you about something

that can accelerate everything we are talking about today. You

want a complete program designed specifically for you for

increasing your testosterone, energy, erection, and sexual

confidence. Check out the Get Hard System to see this is

something that will work for you. Go to the link down below,

or type in the link Renew with Dr. Anne. Check it out if this

is something that you want to get started to get you back in

the game again. Check the link down below.

So, here's the fourth thing, and I told you this is the one thing

that kind of surprised you. It is not a new exercise, it is not

a supplement, It is when you do it. Research shows that men who

exercise in the morning between 7am and 10am they get

significant higher testosterone boost from the exact same

workout compared to men who do that same workout in the

evening. Same exercises, same set, same rep, but the morning

group get a higher testosterone response. Why? Because in the

morning your cortisol is naturally at its highest point.

And here's the fascinating part: when you pair elevated cortisol

with resistant training in the morning, your body amplifies the

testosterone response. It is like giving your testosterone

factory a double shift. So, studies have shown that morning

exercise, they can see up to 30% greater post exercise

testosterone spike compared to evening exerciser. 30 from the

same workout. So the full prescription is this squat and

hip hinge three times a week, walk 7000 steps every day, and

do your resistance training in the morning between 7am and 10am

That combination, that is your testosterone protocol right

here.

So let me bring it all together. Number one, the body weight

squat, three sets of 10 to 15. Number two, the hip hinge, three

sets of 10 to 12 rep, and do both three times per week.

Number three, walk 7,000 steps every day, as most of you can,

or four to five times a week. Then number four, do this in the

morning, between 7am and 10am This is when your body is primed

to respond.

Now, how long before you feel a difference? Here's what I see in

within about 2 to 3 weeks, believe it or not, you

have better energy, better sleep. And within 4 to 6 weeks,

mood improve, drive come back, erection come back. By 8 to 12

weeks of consistency, testosterone level increases in

blood work, and erection quality comes right along with it as

well. So, you do not need a prescription for this. You do

not need a shot. You just need to give your body the right

consistency and your body will respond. That is what

is designed to do. Just like you brush your teeth every day,

right? You take care of your smile, you do these movements

three times a week to take care of your hormones, and your

confidence will follow. Just know that you do not have to

suffer with ED, and that you have sexual confidence. You can

reverse ED, and I believe that every man watching this right

now can do it. So, I want to hear from you. Leave a comment,

what your biggest challenge right now is with testosterone,

with your energy, or even with your ED at this time. And just

remember to hit the subscribe button and notification, and

share it with somebody that you love, and just know that there

is a solution available for you. Check out the Get Hard System to

see if this is something that will work for you at this point.

Check the link down below, and do me a favor, let me know what

you like to hear next. I'll see your next episode. I appreciate

you.

Thanks for listening to the Sexual Health for Men Podcast.

If you love this episode, then please take a screenshot on your

phone and post it on Facebook, Instagram, or wherever you post,

and be sure to tag me and let me know why you like this episode

and what you like to hear in the future. That will help me know

what's great for you and I would love to give you the most

incredible free gift designed to help you improve performance

quickly. Go to my website at sexualhealthformenpodcast.com to

get the book, The Five Common Costly Mistakes Men Make When

Facing ED. I would appreciate if you subscribe, leave a review on

Apple podcasts or wherever you listen. And just know that you

can have sexual vitality for life. I appreciate you. Until

next time.